Bike

• 1h 25m
• -----
• -----

Breakthrough: Power Testing Protocol:
WU: Long warm up of at least 20'.
MS: Then ride 5x 1' at 100 RPMS, alternating with 1' easy. Then ride 5’ hard – not 100% effort but about 95%, and then take an easy 5’ easy spinning before starting the test:

TEST: Finally, you'll test for your FTP (Functional Threshold Power). Pick a route that you can ride for 30 minutes as hard as you can. A flat course or out-back course is best. After 30' effort, ride easy for at least 15'. Record average power, speed & heart rate.

*You will see this workout several other times in this plan. The idea behind the frequent testing is to treat the test like a workout – you may be tired, you may not. It's good to see how training affects your testing – and as they say, training is testing and testing is training. It's ok to have tests in the program as the athletes progress through a cycle.

**Swims can be before the FTP test – but everything else should be after.

Swim

• 1h 00m
• 2500.00 meters
• -----

WU: 300 swim/100 drill
MS: 5x (300 swim at slower than T-pace, 100 drill, so 400 total)
CD: 100 ez

Run

• 1h 00m
• -----
• -----

After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down.

Bike

• 35m
• -----
• -----

Breakthrough: Warm-up well for 10 minutes and then do 20 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down 5' easily and stretch.

Run

• 50m
• -----
• -----

TREADMILL WORKOUT:
WU: 8' easy warm up - then 4x20" fast with 30 second recovery - at a sustainable speed, but still this should be very quick.

MS: 15x1' very fast - if your 5k pace is 8:00 for example, that would be 7.6 mph on the treadmill. This set would see you running FASTER than that. Get the treadmill up to the desired speed, run fast for the minute, then hop off onto the sides and slow it back down before you get back on. Run easy for 1 minute before you do your next rep. Do these in sets of 3, and try to get faster with each set of 3.

CD: 8' very easy. *Grade on the treadmill is always 1% or better.

Swim

• 55m
• 2800.00 meters
• -----

WU: 400 (add in some drills) & 300 non-free and then 6x50 on 1:00.
MS: 10x100 on 2:15. This is best average pacing. Get your 100 time for each one.
Next is 4x150 on 3:00. These are fast. Really push the last 50 of each.
CD: 200

Bike

• 35m
• -----
• -----

WU: 12'
MS: Then 5x10-20" at 90% effort. with 1' recovery. Increase the effort on each 10-20" effort.
Then the fun begins: Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can OR MAX of 8 reps! If you power train, note your wattage on each rep.
CD: Do a nice easy 10' cool down.

Good luck!

Run

• 35m
• -----
• -----

Breakthrough: Warm-up well for 15' and then run 10 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. Cooldown for 10'.
*This is best on a track or other measured course so that pace may be monitored. Get a good cooldown in.

Swim

• 1h 00m
• 2900.00 meters
• -----

WU: 400
MS: Then: 12x25 on 20" rest - odds are easy (1, 3 etc) - the evens are fast!
Then 8x100 on 1:30 rest. These are fast and are Best Posible Average*.
Then 200 easy.
Next: Swim 12x75 on 15" rest.
CD: 200
(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.